12 weeks weight training and cardio but very little fat loss

[sparkster86]

Hoping for some guidance as I am doing something wrong. Lost about 35 lbs 4 years ago and have kept it off with much healthier eating and a more active lifestyle. In January I started with a trainer to step it up and really tone up and get tight (currently about 25% bf). This however has not happened. I log macros every day, lift weights 5-6 days a week with 2-3 HIIT sessions. The scales have gone from 130lbs to 132lbs, never saw a decrease at all, and have only seen a 1.5 inch decrease in my waist. I think I eat too much, but coach says I need to eat this amount to build more muscle to burn more fat. Currently 270g carbs, 40g fat and 170g protein on training days and 30g less of carbs on non training days....ANY advice? Was considering a decrease of carbs to about 200...but am worried I will sacrifice muscle gains. Should I cut more or focus on building at this point?
Should I also lift heavy with low reps or lower the weight and lift for more reps?

[rockangel]

It sounds like you and your coach have conflicting goals.

Do you want to cut weight or build muscle, you can not do both at the same time.

Looks like the coach has you eating at maintenance and looking at body recomp, which is a slow process.

And if you hired the coach, why are you not trusting him and second guessing him???

[BootneckBrah]

Remember muscle weighs more than fat bud.

The simple science is, if you burn more calories than you ingest, you lose weight.

Fact.

It's not like building muscle which requires certain parameters to achieve.

Hit cardio hard and eat sensibly and you can't fail.

Inb4 fat avi. I need to update

[rockangel]

Remember muscle weighs more than fat bud.

The simple science is, if you burn more calories than you ingest, you lose weight.

Fact.

It's not like building muscle which requires certain parameters to achieve.

Hit cardio hard and eat sensibly and you can't fail.

Inb4 fat avi. I need to update

Muscle does not weigh more than fat.... muscle is more dense and takes up less space. but a pound of muscle is still a pound = a pound of fat....

[sparkster86]

My coach told me that we were working on both and that yes, it was possible to cut weight and build muscle at the same time. I always wondered if this was possible since I was hitting the weights hard yet not losing very much fat. Hence, I thought carbs may be too high. If someone can tell me that over time with the macros I am on and with weight training, the fat will eventually go, then I'd be happier. All that I have read so far is that I need to cut, otherwise the fat will not move. It was just that when started in Jan, I was hoping to have seen more physical changes by now.

It sounds like you and your coach have conflicting goals.

Do you want to cut weight or build muscle, you can not do both at the same time.

Looks like the coach has you eating at maintenance and looking at body recomp, which is a slow process.

And if you hired the coach, why are you not trusting him and second guessing him???

[rockangel]

well what your coach has you doing is recomp (ie.. losing fat while building muscle) which is a super slow process.

You wont see big physical changes quickly. Its going to take years which is why people usually do bulk and cut cycles to see changes faster.

No one can tell you how your body responds to those macros in advance. That is why you have a coach who can programme for you and montior your progress.

Trust you coach.

[werrrkgurl]

What's your overall goal? If its just to get in better shape then don't worry about fat percentages and numbers on a scale. It takes a long time to understand and accept that these are just measurements and you have to be very pragmatic about them. Most people can't do this (which isn't a shot at anyone, it's just a reality in society because of how we're raised. Higher number on the scale -> I must be fat.) so don't stress yourself out over it. Worrying about numbers and measurements constantly can actually work against you by upping your cortisol levels. Just enjoy the process, take small goals like "I want to press 10lbs more by the end of the month" instead of "I want to lose 10lbs or 2 inches in a month".

Trust your coach, you're paying him for a reason.

[NickleRoll]

Muscle does not weigh more than fat.... muscle is more dense and takes up less space. but a pound of muscle is still a pound = a pound of fat....

And lead doesn't weigh more than marshmallows.



I know that you know what you're talking about, and it's probably a pet peeve of yours when people state that muscle weighs more than fat. And it's a pet peeve of mine when people point out that a pound of each weighs the same. When people talk about muscle weighing more than fat, they are not comparing one pound of each, that's silly. The other variable is volume - they are saying a given volume of muscle weighs more than a given volume fat (for precisely the reason you stated - it's denser).

[Cara0915]

And lead doesn't weigh more than marshmallows.



I know that you know what you're talking about, and it's probably a pet peeve of yours when people state that muscle weighs more than fat. And it's a pet peeve of mine when people point out that a pound of each weighs the same. When people talk about muscle weighing more than fat, they are not comparing one pound of each, that's silly. The other variable is volume - they are saying a given volume of muscle weighs more than a given volume fat (for precisely the reason you stated - it's denser).

Actually 99% of the time the person who says muscle weighs more than fat actually believes that

[Cara0915]

Hoping for some guidance as I am doing something wrong. Lost about 35 lbs 4 years ago and have kept it off with much healthier eating and a more active lifestyle. In January I started with a trainer to step it up and really tone up and get tight (currently about 25% bf). This however has not happened. I log macros every day, lift weights 5-6 days a week with 2-3 HIIT sessions. The scales have gone from 130lbs to 132lbs, never saw a decrease at all, and have only seen a 1.5 inch decrease in my waist. I think I eat too much, but coach says I need to eat this amount to build more muscle to burn more fat. Currently 270g carbs, 40g fat and 170g protein on training days and 30g less of carbs on non training days....ANY advice? Was considering a decrease of carbs to about 200...but am worried I will sacrifice muscle gains. Should I cut more or focus on building at this point?
Should I also lift heavy with low reps or lower the weight and lift for more reps?

You're eating more than 2100 calories. You won't really gain or lose weight with those calories as they're likely your maintenance (or close to it). If you want to see fat loss you'll need to lower your calories. If you want to see muscle gain you need to higher them slightly.
Yes you can burn fat and gain muscle at the same time but it's a SUPER slow process. Like years and years before you see any substantial changes.

I suggest you stick around and read on the forums. The Stickys are the best place to start

[birdiefu]

And it's a pet peeve of mine when people point out that a pound of each weighs the same.

Secret confession...I also strongly dislike the "they weigh the same" claim. Of course a pound of anything is a pound. But most of the time when someone is bemoaning their "big" arms/legs or wondering how to fit in a size X when the fat vs. muscle issue comes up - these are all volume measurements. Yes, a size 6 squat booty is gonna weigh more than a size 6 lard-butt.

/supposed-to-be-studying procrastination

[rockangel]

Secret confession...I also strongly dislike the "they weigh the same" claim. Of course a pound of anything is a pound. But most of the time when someone is bemoaning their "big" arms/legs or wondering how to fit in a size X when the fat vs. muscle issue comes up - these are all volume measurements. Yes, a size 6 squat booty is gonna weigh more than a size 6 lard-butt.

/supposed-to-be-studying procrastination

No, the problem i have with the "muscle weighs more than fat" statement is that this is only said by those who believe that they are heavy weight wise because they have sooooo much muscle, or that they gain muscle soooo fast.. its just hidden by all that fat.. or its those who are not gaining/losing like they want when the diet isnt there to support the goal... so this statement is trotted out as a fact so they can "feel better" about not changing.

How many size 6 squat booties do you see saying that kinda junk....

[sparkster86]

I have cut back my carbs, to 200g for training and 170 for rest days. Protein remains at 140 and fat at 40. I have continued with my weight training and cardio, but want to develop a more structured and efficient one now that the carbs are down.
2 questions:

1. Should I cut even lower or stay where I am? No movement on the scales yet after 4 days.
2. what kind of program mix should I have....how many days of weight training, how much cardio.

Thanks!

oh and PS: 12 weeks with my trainer and now up and I am trying things on my own.

You're eating more than 2100 calories. You won't really gain or lose weight with those calories as they're likely your maintenance (or close to it). If you want to see fat loss you'll need to lower your calories. If you want to see muscle gain you need to higher them slightly.
Yes you can burn fat and gain muscle at the same time but it's a SUPER slow process. Like years and years before you see any substantial changes.

I suggest you stick around and read on the forums. The Stickys are the best place to start

[syncerepassion]

I have cut back my carbs, to 200g for training and 170 for rest days. Protein remains at 140 and fat at 40. I have continued with my weight training and cardio, but want to develop a more structured and efficient one now that the carbs are down.
2 questions:

1. Should I cut even lower or stay where I am? No movement on the scales yet after 4 days.
2. what kind of program mix should I have....how many days of weight training, how much cardio.

Thanks!

oh and PS: 12 weeks with my trainer and now up and I am trying things on my own.

Anytime I start a new program I always gain during the first couple of weeks. Currently cutting for a show and I am consistently changing my carb intake, depending on my workouts 75-150g of carbs. Your body could be holding on to water. What type of supplements are you taking.

[sparkster86]

I take 5g Creatine pre workout in 250ml of sports drink, 5g Glutamine post workout and whey protein post workout.
I am 1 week into my new program (4 weight days using supersets, and 2-3 30minute HIIT runs). Total cals are around 1750 (previously 2100~ish). Not much change yet Working hard at the gym and sticking to the lower cals (as hard as that is).
The attached pic is after 12 weeks of training...I wasn't impressed with the results, and I always thought my carbs were too high!
Thanks

Anytime I start a new program I always gain during the first couple of weeks. Currently cutting for a show and I am consistently changing my carb intake, depending on my workouts 75-150g of carbs. Your body could be holding on to water. What type of supplements are you taking.

[sparkster86]

Hi am looking for a new program to start, that focuses on building...any suggestions?

[blonda4ka]

I read all posts and couldnt understand what do you want lose weight or build muscle, what is primary for you?

[elaina08]

I take 5g Creatine pre workout in 250ml of sports drink, 5g Glutamine post workout and whey protein post workout.
I am 1 week into my new program (4 weight days using supersets, and 2-3 30minute HIIT runs). Total cals are around 1750 (previously 2100~ish). Not much change yet Working hard at the gym and sticking to the lower cals (as hard as that is).
The attached pic is after 12 weeks of training...I wasn't impressed with the results, and I always thought my carbs were too high!
Thanks

You might not see it but I see changes. You look really great. Your arms and stomach, and shoulders look much tighter. If you want to lose faster you could take another 50cals off and see what happens.